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| AGE 16 HEIGHT 5'8" WEIGHT 143 lbs BODY FAT 13% |
AGE 19 HEIGHT 6'0" WEIGHT 198 lbs BODY FAT 8% |
Why I Decided To Transform
I was always the skinny one among my friends, and I had always wanted to be big and bulky and have my clothes sit tight around me. I wanted to be noticed and overall just be stronger. Since packing on muscle, I have become a lot more comfortable and confident with myself.
It's not only great that I have been able to transform my body, but I have also gained the knowledge and experience to help others reach their fitness goals.
Transforming my body and becoming healthier has driven me to take up a career in sports science and nutrition (I am studying fitness and nutrition at university).
How I Accomplished My Goals
I first had to do research and find out about weightlifting and becoming fitter as I was completely clueless. I bought tons of Men's Health magazines and researched articles on Bodybuilding.com.
Eventually, I got into a consistent routine of lifting weights and performing other exercises. My inspiration came from seeing the built guys in magazines and watching the bodybuilders at the gym moving heavy weight and getting insane pumps.
Then and there I just knew that I wanted that, and would stop at no cost.
His research paid off!
Supplements That Helped Me Through The Journey
I have always stuck to and believed in the basics. I do not believe in testosterone boosters, especially for teenagers like myself. My parents were health conscious and wouldn't let me use or buy any supplements, until one day they started to buy me whey protein. Now they fully support me and buy the supplements that I need.
Multivitamins
1 serving
Omega 3
1 capsule
-
Omega 3
1 capsule
Muscletech Neurocore
1 scoop
Whey Protein
2 scoops
-
Omega 3
1 capsule
Diet Plan That Guided My Transformation
I am a strong believer in clean foods. I hardly ever eat any fast food, candy, or soda.
FutureLife Energy Cereal
100g
Egg Yolks
2
-
Egg Whites
3
Banana
1
Peanut Butter
1 tbsp
Chicken Breast
200g
Whole Wheat Pasta
250g
Olive Oil
1 tbsp
Green Veggies
1 cup
-
Whey Protein
2 scoops
Rice Cakes w/ Honey
2-3
Oatmeal
1 cup
Tuna
200g
Sweet Potato
250g
-
Olive Oil
1 tbsp
-
Lean Meat (Chicken/Tuna/Beef/Ostrich)
150-200g
Brown Rice, Sweet Potato, or Whole Wheat Pasta
250g-
Green Veggies
1 cup
Almonds
15
Feta Cheese
1 block
Training Regimen That Kept Me On Track
I used to do a normal 4-5 day split, but 20 weeks before my first bodybuilding competition I started Layne Norton's Power Hypertrophy Adaptive Training and I have never seen better strength and size results.
I would definitely recommend it to anyone that has been lifting for a while but wants to change things up and yield extraordinary results.
Bent Over Barbell Row
3 sets of 3-5 reps
Weighted Pull Ups
3 sets of 5-8 reps
Rack Chin-Up
2 sets of 6-10 reps
Barbell Bench Press - Medium Grip
3 sets of 3-5 reps
Weighted Bench Dip
2 sets of 6-10 reps
Seated Dumbbell Press
3 sets of 6-10 reps
EZ-Bar Curl
3 sets of 6-10 reps
Lying Triceps Press
3 sets of 6-10 reps
Barbell Squat
3 sets of 3-5 reps
Hack Squat
2 sets of 6-10 reps
Leg Extensions
2 sets of 6-10 reps
Stiff-Legged Barbell Deadlift
3 sets of 5-8 reps
Standing Calf Raises
3 sets of 6-10 reps
Seated Calf Raise
2 sets of 6-10 reps
-
Bent Over Barbell Row
6 sets of 3 reps with 65-70 percent 3-5 rep max -
Rack Chin-Up
3 sets of 8-12 reps 
Seated Cable Rows
3 sets of 8-12 reps
Barbell Shrug
2 sets of 12-15 reps
Close-Grip Front Lat Pulldown
2 sets of 15-20 reps-
Seated Dumbbell Press
3 sets of 8-12 reps 
Upright Barbell Row
2 sets of 12-15 reps
Side Lateral Raise
3 sets of 12-20 reps
Speed Work
Exercise
-
Barbell Squat
6 sets of 3 reps with 65-70 percent 3-5 rep max -
Hack Squat
3 sets of 8-12 reps 
Leg Press
2 sets of 12-15 reps-
Leg Extensions
3 sets of 15-20 reps 
Romanian Deadlift
3 sets of 8-12 reps
Seated Leg Curl
2 sets of 15-20 reps
Donkey Calf Raises
4 sets of 10-15 reps-
Seated Calf Raise
3 sets of 15-20 reps
Speed Work
Exercises
Dumbbell Bench Press
6 sets of 3 reps with 65-70 percent 3-5 rep max
Incline Dumbbell Press
3 sets of 8-12 reps
Machine Bench Press
3 sets of 8-12 reps
Incline Cable Flye
2 sets of 15-20 reps
Preacher Curl
3 sets of 8-12 reps
Concentration Curls
2 sets of 12-15 reps
Dumbbell Alternate Bicep Curl
2 sets of 15-20 reps
Seated Triceps Press
3 sets of 12-15 reps
Triceps Pushdown - Rope Attachment
2 sets of 12-15 reps
Tricep Dumbbell Kickback
2 sets of 15-20 reps
Speed Work
Exercises
What Aspect Challenged Me The Most
I have always been a healthy eater, since my family mostly eats pretty healthy. I would say sacrificing partying and giving up alcohol was a bit hard, but I realized that nothing gave me the satisfaction of looking in the mirror and looking better each time.
My Future Fitness Plans
I am busy studying biokinetics and nutrition and will hopefully be able to help train others and help them achieve their goals. I would like to enter more bodybuilding competitions and do some fitness modeling.
The end result of Layne Norton's Power Hypertrophy Adaptive Training.
Suggestions For Aspiring Transformers
- Advice I can give others is that this sport is about sacrifice. Just like everything you do in life, if you want to be the best at something you need to put the time and effort into it.
- To those teens who are abusing supplements, STOP. You are still young and do not need to be putting every single supplement on the market into your body to be able to see results. I did it without them and so can you.
- Diet is the most important aspect of bodybuilding - you need this to grow. No supplement can substitute a good, healthy diet routine.
- Consistency is key, keep at it, and don't give up. Bodybuilding is a marathon, not a sprint. You will not see results overnight. Bodybuilding isn't easy! If it was then everybody would have a 6-pack. But once you break into it and start seeing positive results you will never look back.
How Bodybuilding.com Helped Me Reach My Goals
I had no idea on how to set up a training or diet program. Everything I know today concerning training, diet, and supplementation has come from Bodybuilding.com.
The forums are a useful place you can go to ask others like yourself for advice and gain support from. I use BodySpace to keep track of all my lifts and stats.
Additional Info: www.alexmuller.org
You Could Be Our Next Transformation Of The Week
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